RP style Upper/Lower - 4x day per week
Hypertrophy program based on RP fundamentals - Full ROM - Slow and Controlled reps - Close to failure - Strict form and no ego
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 10–20 reps |
| 2 | — | ||
| 2 | Bench Press (Dumbbell) | 2 | 10–20 reps |
| 2 | — | ||
| 3 | Lat Pulldown (Close Grip) | 2 | 10–20 reps |
| 2 | — | ||
| 4 | Face Pull | 3 | 10–20 reps |
| 5 | Lateral Raise (Dumbbell) | 2 | 10–20 reps |
| 2 | — | ||
| Superset | |||
| 6A | Tricep Pushdown (Cable) | 3 | 10–20 reps |
| 3 | — | ||
| 6B | Lying Bicep Curl | 2 | 10–20 reps |
| 2 | — | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lying Leg Curl | 2 | 10–20 reps |
| 2 | — | ||
| 2 | Leg Press | 1 | 10–20 reps |
| 1 | — | ||
| 3 | Hanging Leg Raise | 3 | 10–20 reps |
| 4 | Leg Extension | 2 | 10–20 reps |
| 2 | — | ||
| 5 | Standing Calf Raise (Smith Machine) | 2 | 10–30 reps |
| 2 | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | 10–20 reps | @9 |
| 2 | Chest Supported Row (Machine) | 2 | 10–20 reps | @9 |
| 2 | — | @9 | ||
| 3 | Mechanical Dropset | 4 | 10–20 reps | @9 |
| 4 | — | @9 | ||
| Superset | ||||
| 4A | Lateral Raise (Dumbbell) | 3 | 10–20 reps | — |
| 3 | — | — | ||
| 4B | Bayesian Curl | 2 | 10–20 reps | — |
| 2 | — | — | ||
| 5 | Overhead Tricep Extension (Cable) | 2 | 10–20 reps | @9 |
| 2 | — | @9 | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Split Squat Front Foot Elevated (Smith Machine) | 4 | 10–20 reps |
| 2 | Sumo Squat | 2 | 10–15 reps |
| 2 | — | ||
| 3 | Stiff Leg Deadlift (Dumbbell) | 1 | 10–20 reps |
| 1 | — | ||
| 4 | Seated Calf Raise | 2 | 10–30 reps |
| 2 | — | ||
| 5 | Cable Crunch | 2 | 10–20 reps |
| 2 | — |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, RP style Upper/Lower - 4x day per week is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
RP style Upper/Lower - 4x day per week is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
RP style Upper/Lower - 4x day per week is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
